Bodyweight Exercises
Browse all bodyweight exercises for strength training.
Showing 31–60 of 229 exercises
Chair Lower Back Stretch
Sit upright on a chair.
Chin To Chest Stretch
The Chin to Chest Stretch is a fundamental flexibility exercise that targets tightness in the posterior neck and upper back. It is commonly used to relieve tension from prolonged sitting or screen time and to improve cervical range of motion.
Chin-Up
Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
Clamshell
A side-lying glute-medius isolation exercise. Targets the lateral hip stabilisers that are often dormant from sitting — critical for squat/lunge stability, single-leg balance, and pelvic control during running and rotational sports. Performed bodyweight or with a mini-band above the knees.
Clock Push-Up
Move into a prone position on the floor, supporting your weight on your hands and toes.
Close-Grip Push-Up off of a Dumbbell
The Close-Grip Push-Up off a Dumbbell is a compound upper-body exercise that increases triceps and chest activation by limiting the range of motion and adding an element of instability. It effectively builds pushing strength and core stability.
Cocoons
Cocoons is a dynamic core exercise that combines a leg tuck with a spinal curl, challenging abdominal strength and coordination. It's an effective movement for beginners to learn pelvic tilting and spinal flexion in a controlled, supine position.
Copenhagen Plank
A side plank variant with the top leg supported on a bench, training adductor strength and trunk stability. The strongest groin-injury prevention drill in the literature for cutting / running sports — particularly relevant for runners with tight or weak inner thighs.
Cossack Squat
A deep lateral squat that builds single-side leg strength, adductor (groin) strength through range, and hip mobility — directly transferable to change-of-direction and lateral push-off in field sports.
Cross-Body Crunch
The Cross-Body Crunch is a dynamic core exercise that combines a crunch with a torso rotation. It primarily targets the abdominal muscles and obliques, enhancing core strength and stability through a cross-body patterning movement.
Crossover Reverse Lunge
Stand with your feet shoulder width apart. This will be your starting position.
Crunches
Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.
Crunch - Hands Overhead
The Hands Overhead Crunch is a core strengthening exercise that increases abdominal activation by extending the lever arm. This variation is more challenging than a standard crunch, making it effective for building midsection stability and muscular endurance.
Crunch - Legs On Exercise Ball
The Crunch - Legs On Exercise Ball is a core stability variation of the traditional crunch. By placing the feet on an unstable surface, it increases the activation demand on the abdominal muscles to maintain body position while performing the flexion movement.
Dancer's Stretch
Sit up on the floor.
Dead Bug
Core stability exercise with alternating arm and leg extensions while maintaining flat back.
Dead Bug with Rotation
A core-stability drill that trains rotary control of the trunk. From a locked tabletop position, the knees rotate together while the arms stay anchored overhead, teaching the deep core to resist and control rotation — directly relevant to rotational sports.
Decline Crunch
Secure your legs at the end of the decline bench and lie down.
Decline Oblique Crunch
Secure your legs at the end of the decline bench and slowly lay down on the bench.
Decline Push-Up
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Move your feet up to a box or bench. This will be your starting position.
Decline Reverse Crunch
Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position.
Dips - Chest Version
For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars.
Dips (Parallel Bars)
A full-bodyweight upper-body push movement performed on parallel bars. The athlete supports the entire bodyweight on straight arms gripping the bars, lowers the body by bending the elbows until the upper arms are roughly parallel to the floor, then presses back up to lockout. The classic calisthenics tricep / chest dip — high-load relative to the athlete's bodyweight. Distinct from Bench Dips (chair-supported, feet on floor, much lower load), from Dips - Chest Version (forward-lean variant emphasising chest), and from Dips - Triceps Version (more upright variant with bench OR parallel bars apparatus).
Dips - Triceps Version
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
Double Leg Butt Kick
Begin standing with your knees slightly bent.
Dynamic Back Stretch
Stand with your feet shoulder width apart. This will be your starting position.
Dynamic Chest Stretch
Stand with your hands together, arms extended directly in front of you. This will be your starting position.
Eccentric Single-Leg Heel Drop
A single-leg eccentric calf drill performed off a step. Lowers slowly from a heel-up position to a heel-below-toe position, then resets passively (the other leg or both legs do the lift). Builds the slow-eccentric capacity that the gastrocnemius, soleus, and Achilles complex needs to absorb each foot strike — a strong evidence-based protocol for Achilles-tendon resilience in runners.
Elbow Circles
Sit or stand with your feet slightly apart.
Elbows Back
Stand up straight.
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